Comparing Nutrients in 100 grams Dry Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 371kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	3.6% 2.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.15% 0.11g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	% 2.5g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.5% 18μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.1% 21mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.3% 1.3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	84.8% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 189mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 9.5 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Dry Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 6.2 times more Copper, 4 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium and 3.5 times more Zinc than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dried Sunflower Seed Kernels have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Unenriched Pasta has 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 34.1 times more Fat, 16.1 times more Saturated Fat, 2.5 times more Omega 3, 42.7 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dried Sunflower Seed Kernels have similar amounts of Sugars per 100 g.
• Both Dry Unenriched Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.